Quick and easy Cauliflower Alfredo that's rich, creamy, delicious, and low fat! It's a great, healthy, lightened-up alternative to traditional Alfredo sauce.
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"Honestly the most delicious non cheese-cheese dish ever!! Such an easy recipe to follow and so effective, I will definitely be eating this again!" - Sophia ⭐️⭐️⭐️⭐️⭐️ More reviews →
Looking for a naturally vegan and healthy Alfredo recipe? Cauliflower Alfredo is the answer!
We are skipping the cream-filled, calorie-laden ingredients and using cauliflower as a base for this rich and creamy, lightened-up Alfredo sauce.
Dairy-free, cauliflower-based sauce doesn't taste quite like a traditional Alfredo but its flavour is still really delicious. You will be amazed at how silky the blended cauliflower gets. The finished sauce is super creamy and coats and clings to the fettuccine perfectly, with no worries about huge amounts of saturated fat and cholesterol!
But, I'm not going to lie. It does taste of cauliflower. So, if you don't like cauliflower, please don't make it. If you want a creamy pasta dish that isn't cauliflower-based then check out my Vegan Carbonara, Vegan Roasted Garlic Alfredo, nut-free Vegan Cheese Sauce, or Cashew Cheese Sauce.
I love to serve Cauliflower Alfredo with a fresh parsley garnish and a side of peas. There is something about the pop of green colour and the little bursts of sweetness amongst the fettuccine tangles that I love. It's also really great with my healthy vegan parmesan, and if you want to up the protein try topping with my nutritional yeast tofu or vegan chicken.
Mel x
The miso and olive oil are optional ingredients. Miso makes the sauce "cheesier" but I know it's not a staple in everyone's pantry so you can omit it if you need to. Olive oil (or vegan butter) makes the sauce slightly richer and glossier. If you are conscious of calories/fat content you can safely omit it.
Storing Leftovers
Leftover sauce keeps well in the fridge for 3 or 4 days or the freezer for up to 2 months. It can be used in lots of different ways:
- Add more nutritional yeast or some vegan cheese and mix with macaroni for a quick and healthy mac and cheese.
- Drizzle over pizza or use on the base of a homemade pizza instead of pizza sauce.
- Use in place of Béchamel sauce in lasagne.
- Stir through risotto and soups to make them extra creamy.
- Use in place of cream or canned soups in creamy casseroles.
Recipe
Cauliflower Alfredo
Author:Ingredients
For the sauce
- ½ medium (350g / 12 oz) cauliflower , florets and stalks (frozen works well too)
- 1 small onion , finely chopped (roughly golf ball size)
- 4 cloves garlic , finely chopped
- ¼ cup (60 ml) vegetable stock
- 4 tablespoons nutritional yeast
- 1 teaspoon fine sea salt , plus more to taste
- ½ teaspoon freshly ground black pepper , plus more to taste
- ¼ teaspoon smoked paprika , or chipotle powder
- 1 tablespoon white miso , optional but recommended for cheesier flavor
- 1 tablespoon olive oil , or vegan butter (optional - omit for oil-free)
- Approx ¼ cup (60 ml) dairy-free milk , it must be unsweetened & unflavored
For the pasta
- 14 oz (400 grams) fettuccine , (or other pasta of choice, gluten-free if necessary)
RECOMMENDED EQUIPMENT
INSTRUCTIONS
For the sauce
- Bring a large pan of water to a boil and add the cauliflower. Cook for about 7 minutes or until fork tender. Don't overcook it as it will get watery. (You can steam it if you prefer).Drain and add to a blender or food processor.
- Blend until completely smooth. Once it's smooth, add the milk gradually a drop at a time until the sauce is the thickness you want. You might need slightly more or less than stated and you might need to do this in batches if your blender isn't big enough.
For the fettuccine
- Bring a large pan of salted boiling water to a rolling boil then drop in the fettuccine and cook as per the package instructions.
- While it is cooking warm the Cauliflower Alfredo sauce gently in a pan.
- Cook the fettuccine until al dente (tender with a little bite), then drain and return to the pan. Pour as much cauliflower sauce as you need into the fettuccine and stir gently to coat. Serve immediately.
NOTES
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shirley says
So Yummy